Workout on December 25, 2020

Full Body workout

1. Warm-up
• Cycling - 15 mins, Level 12
• Eye to toe rotation
• Squats - 10
2. Lower back workout - 30-90 secs rest b/w sets
• Hyper extension (5 kg dumbbell each hand) - 15, 10, 12
• Barbell Deadlift                                             - 20 (15 kg es), 14 (30 kg es), 5 (45 kg es), 4 (45 kg es)
3. Glutes workout - 30-90 secs rest b/w sets
• Hip thrust (with 15 kg banana bag)               - 15 x 3
• Hip thrust on floor (with 10 kg banana bag) - 15 x 3
• Standing back leg raises                                - 15 (each leg) x 3
4. Finisher - 30-90 secs rest b/w sets
• Pull-ups                    - 10
• Commando pull-ups - 5 (each side)
• Mixed grip pull-ups  - 5 (each side)
• Skin the cat               - 3 reps
5. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Macaco setup to bridge - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana
• Tuck L-sit to tuck planche

Note:

*es - each side